Running to burn fat: basic rules

Why running is good for weight loss

So, does running help you lose weight? Let's figure it out.

Problems with excess weight are usually typical for people leading a sedentary lifestyle. Moreover, now a good half of the population has personal vehicles. Thanks to cars, we stop not only running, but actually walking. As a result, the body accumulates fat, and the muscles atrophy due to uselessness.

To avoid obesity and unpleasant consequences for your appearance and health, you need to pull yourself together and go for a run. This is the simplest type of physical activity that is available to everyone. And let it be just a brisk walk at first. As soon as your body adapts, start running.

Let's take a closer look at how running burns fat?

Running makes your heart pump faster, which is why it is classified as cardio. With an accelerated heart rate, more blood passes through the heart per unit of time than in a calm state. The lungs also begin to work harder, and your blood is actively enriched with oxygen. Oxygen saturation occurs in all cells of the body, from the tips of the toes to the brain. Metabolic processes begin to proceed faster.

Running requires energy. To ensure its constant influx, the body uses up its internal reserves. First, the glycogen stored in the liver is consumed, then the fatty deposits of our body are used. Therefore, running and excess weight are incompatible concepts. If you move actively and burn more calories than you consume from food, your excess weight will disappear. Running and losing weight are interconnected things.

For jogging (7-9 kilometers per hour), fat burning begins after 20-30 minutes of continuous running.
With interval training, the process of fat breakdown begins much earlier; you do not need to run for an hour to start fat catabolism. But interval running is quite a heavy load and this type of cardio is not suitable for everyone.

When talking about whether running helps you lose weight, it is important to clarify its type and duration. If we mean classic jogging at an easy pace, the duration of the workout should be at least thirty minutes.

Proper running to burn fat

Remember a number of rules that will help you say goodbye to fat:

Prepare your body. It is imperative to eat two hours before classes; during this period, the food will have time to be absorbed, and you will recharge with energy and avoid hungry fainting. The food should be easily digestible; complex carbohydrates are suitable: cereals, bran, whole grain pasta. It’s better not to drink too much water; one glass will be enough.
It is better to conduct classes in the morning and in the evening. In the morning you will wake up the body, and in the evening you will give it the opportunity to accelerate its metabolism, thereby forcing it to intensively burn fat. Before the race, do a warm-up, you can stretch to warm up your muscles. Without warming up, you can suffer injuries such as broken capillaries, sprains and others.
Long run. Long, exhausting runs help speed up your metabolism. In addition, a person continues to lose weight even after finishing a workout for 40 minutes to 1 hour if he does not eat anything. You need to run for an hour and a half. If initially it is difficult for you to train with such an interval, then the first week reduce the time to an hour, gradually increase the time to 90 minutes. Monitor your health.
It is better for those losing weight to run quickly and intensely. The faster you run, the faster you burn fat in problem areas.
Alternate types of running! The body tends to remember repeated stress and adapt to it. After several jogging sessions, addiction occurs and the body begins to save resources. In addition, jogging is considered ineffective in terms of burning kilograms, but if it is alternated with other types, it will be beneficial.

Therefore, combine 3 types of running: jogging, aerobic (running, during which the muscles are not yet warmed up, until sweat is released, its duration is from 5 to 15 minutes), anaerobic (running to failure). To make jogging effective, make your steps splash and shuffle on the surface of the surface, while the heel should hit the surface sharply.

Running with obstacles. Which type is the most effective? This is exactly the best way to add variety to your classes. The more uneven the surface area, the more energy you expend, therefore the more calories you burn. This does not mean that you need to run over continuous bumps, which can cause harm to your health. You can alternate running uphill and on flat terrain.
Season. Summer will undoubtedly be suitable for a beginner. In winter, autumn, spring, there is a high probability of taking in cold air and catching a cold. This is why beginners start running in the warm season. Please note that if classes take place in the summer, it is better not to run in the sweltering heat, wait until the evening when the fever subsides or exercise in the morning.
Favorable hours for running. It is better to conduct classes between 7:00 – 11:00; from 16:00 – 19:00.

Techniques and precautions:

If you feel a strong tingling sensation in your left side, slow down, but don't stop.
When running, try to bend your arms at the elbows at an angle of 90 degrees, make forward and backward movements, as if pushing off.
Wear comfortable clothes and shoes, preferably sneakers. To correct problem areas on your stomach, you can wear a warming weight loss belt.
Try not to run along roads where vehicles travel; as a result of the release of exhaust gases, you will pollute your body even more.

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Preparing to run

To start running, you don't need to buy expensive accessories, you only need comfortable sneakers and sportswear. That's it, nothing more is needed.

Choose sneakers with soles of medium thickness and softness. The spiked outsole provides good grip on the ground, but you won't be able to run on it for long. If the sole springs too much, it will interfere with your stability. It is permissible to buy sneakers with thin soles in one case, when you will be running on rubberized tracks in a stadium or running alley. You can’t run on asphalt in sneakers, you’ll damage your joints.

The costume can be assembled from simple sweatpants, a T-shirt (undershirt) and a sweatshirt. When the cold weather sets in, you will need a jacket on top, a hat and gloves. All this should be light so that you do not sweat. And if you do sweat, your clothes should wick moisture away well.

Cheap synthetic clothing will not be able to effectively remove moisture and you will sweat in it. More expensive models, called thermal underwear, are capable of doing this. Therefore, if you have a good income, do not skimp on clothes.

If you don't want to buy another jacket, you can get by with a sweater under your sweatshirt. This is a proven option - warm and comfortable.

Mode and nutrition

For beginner runners, it is important to follow a systematic training routine. If you run twice and stop, it won't do any good.

In addition to the jogging regime, you need to reconsider your diet a little - switch to a healthier diet for weight loss. Together with running, it helps to get rid of the stomach and other problem areas faster.

By combining nutrition and running, you can lose weight much faster than through diet or exercise alone.

When you run is up to you. You can practice running every day in the morning or go outside in the evening. The best time to run is when you feel most comfortable. You are a morning person and get up at 6 am – run in the morning! If you are a night owl and are at work or school all day, choose running in the evening. There is no need to run at night. The body should sleep at this time, regardless of whether you are a night owl or a lark.

Jogging for weight loss should be done 3-6 times a week. The duration of your run will depend on how many times a week you exercise. The more often you practice, the shorter the race can last. But remember that since losing weight through running is your main goal, the more and more often you move, the more intense the process will be.

Where can you lose fat by running?

Will running help you lose weight in your legs? Since running uses your legs, running is effective for losing weight in your legs first. More precisely, let's put it this way - fat disappears throughout the body, but by training the muscles, your legs will look slimmer and more toned. Proper running for weight loss will also help remove fat from the buttocks, waist, hips and all other problem areas.

There is no such thing as spot removal of fat. Don't expect the fat to magically disappear from just your belly. Indeed, running will, of course, help to remove your belly, but the extra centimeters will go away not only from the waist area, the upper part of the body will also lose weight.

So you don’t have to worry about how to run correctly in order to lose weight in your legs or in some other place - the fat will leave the problem area in parallel with the rest of the body.

Jogging. Is it effective for losing weight?

Jogging for weight loss is one of the varieties of running, during which the body receives energy in the first 40 minutes from glycogen, which is located in the muscles and liver (glycogen is an easily digestible sugar). And only after a long time, when the body stops producing a sufficient amount of glycogen, it begins to take energy from fat reserves. This is scientifically justified as follows: blood flow to fat cells increases, and accordingly the amount of oxygen in the blood increases, due to which oxidation and burning of fats occurs. But this whole joyful process of jogging starts only after 40-50 minutes of monotonous running. That is, for the body to start eating fats, providing itself with energy, you need to run another 10-20 minutes after a 40-minute warm-up. Not very comforting news... But there is something else

How to lose weight and at the same time maintain a beautiful body contour?

When jogging for more than one hour, the body uses up all of its glycogen reserves, and the rate of fat breakdown is very low to maintain the energy demands of your body for such a long time, so it has found a great way to get additional energy from. And this super resource is your own muscles! Yes, yes, you understood everything correctly. Your body is so smart that it finds solutions to seemingly insoluble problems. When the energy channel in the form of glycogen is depleted, and the other (energy from the breakdown of fats) does not provide enough energy, your body begins to process its own muscle protein. It serves as that lifesaver that helps you move forward at a speed of 9-12 km/h. This is the price of your jogging. Instead of losing weight, you waste precious muscle mass, which is your ally in losing weight. And if, on top of all this, you spent more than one month of training to build up these muscles, then it turns out to be doubly offensive. So, as you can see for yourself, jogging for weight loss is not the best option. “ But how to run effectively and lose weight ?” - you ask. Read on for the answer to this question.

Running techniques for weight loss

There are several running techniques that you can use as a means to an end.

Running in place

For the most modest, there is running on the spot at home for weight loss. You need to stand anywhere in your home and run. Running in place for weight loss differs from regular running in that you simply lift your knees up and place your feet on your toes. This is done quickly, you bounce a little on each leg. The arms make the same movements as during real running.

Thus, you can practice running for weight loss without leaving home, without buying special exercise equipment. The only negative is that it is a very boring activity. As Vysotsky sang, “there are no firsts and no lagging behind...”, no competitive incentive. The picture before your eyes does not change, and neighbors below may react negatively to the noise.

However, no matter what anyone says, this running helps you lose weight, just like any other type of cardio. If you have enough patience, you will achieve your goal.

If you want to use running to lose belly fat, you need to raise your knees high. In this case, the lower abdominals are more involved.

Interval running

Interval running is a powerful stimulus for activating catabolic processes in the body.

Its essence is simple: you run for 5 minutes at a normal pace, then accelerate as much as possible for 20–40 seconds, then restore your heart rate and breathing for 2–5 minutes. Next, repeat the acceleration. In one running workout, you can do 4-6 accelerations. As your body allows.

This type of running allows you to quickly lose weight on your stomach and sides and helps burn fat in all problem areas.

The peculiarity is that interval running drives the body into anaerobic limits. The muscles do not have enough oxygen to carry out the normal pathway of glucose oxidation. As a result, an anaerobic process begins in the muscles, as a result of which a metabolite is released - lactic acid, which causes the familiar burning sensation. This is how interval running affects metabolism, it is, so to speak, extreme cardio. Know when to stop, excessive interval running can harm you!

In other words, interval running, for all its effectiveness, has a big disadvantage - not everyone can try it. Contraindications are problems with the heart, lungs, and sore joints. It is also better for beginners to train in traditional ways.

That is, although this is the most effective running for weight loss, due to a number of restrictions it is not the most common.

But the following way to lose weight can be recommended to almost everyone. Note to all runners - jogging is the optimal combination of exercise and safety.

Jogging

This run doesn't push your heart to its limits, but it does take your calorie expenditure to the next level. This is a long, but very useful activity. This kind of running is considered healthy.

Anyone who does not have obvious health problems can jog. After all, this movement is only slightly more intense than walking at a brisk pace.

A person who is losing weight can gradually lose excess weight without harm to the body through regular jogging.

Many of us are more accustomed to going for a run in the morning, but running in the evening is also effective for losing weight. As already noted, the main thing is not to try to train at night, as the body needs to sleep.

This kind of running saves you from cellulite, shortness of breath, pressure surges, and increased fatigue. It also improves mood, stabilizes the nervous system, and saturates cells with oxygen.

There are so many positive aspects to such a simple activity! It's worth incorporating regular jogging into your life, isn't it?

The benefits of running for weight loss and more

A healthy life is movement. Regular running training provides the level of physical activity necessary for health. The practical benefits of running are expressed in a slender body, prize medals and good views for selfies. At the same time, running guarantees increased self-esteem and a positive attitude towards life. Exercising, especially in the fresh air, enhances the synthesis of hormones responsible for the proper functioning of all body systems.

Levels of testosterone, dopamine and serotonin are higher in runners than in couch potatoes.

Pros of proper running:

restores the balance of the nervous system, reduces stress, improves sleep;
Fertile function increases;
weight is normalized, obesity is prevented;
bones are strengthened, joint mobility is ensured, muscle atrophy is prevented;
brain performance increases, memory increases, concentration of attention increases, age-related degradation of mental abilities decreases;
blood vessels and heart muscle are strengthened, the risk and severity of strokes is reduced;
blood pressure normalizes;
the likelihood of diabetes and cancer decreases;
increases immunity;
trains the vestibular apparatus, balance;
prolongs life, slows down the aging process.

Running has virtually no contraindications. The type and intensity of running training determines the level of physical fitness and health.

IMPORTANT : The synthesis of serotonin - the hormone of “happiness” - occurs more actively in the fresh air, during moderate exercise in people who exercise with pleasure, and not to the point of exhaustion.

Duration and frequency of runs

A reasonable question is, if you use running to lose weight, how much should you run?

Let’s answer it this way: you need to run every other day or 5-6 times a week. Less often - there will be no benefit, more often - you will quickly become overtired.

The minimum time for each jog should be 30–40 minutes.
The maximum time for interval running is 20–30 minutes.

The safest and healthiest thing to do is jog every other day for 45–60 minutes at a comfortable pace. This includes muscle work, gradual fat breakdown, and cardio.

As a result, we can say that if your goal is to lose weight, running will become your best friend. But only if you develop an iron habit, because you need to exercise regularly.

Why don't you want to run?

But what if the idea that it’s you who needs to do this just doesn’t stick in your head? The answer is as simple and obvious as it is unbearably unacceptable for each of us. The reason for this rejection of running as a way of life lies in the mentality that shapes our society. After all, since childhood, most of us have experienced the fear of becoming a “black sheep,” especially if we are not able to protect ourselves either physically or intellectually.

As a result, the vast majority of us grow up with an inferiority complex, which shapes our entire life, the pattern of our behavior and, unfortunately, the way of our life. But don’t you feel envious when you look at those who are doing their morning jog in the middle of the day, surrounded by people walking in the park? But these are the same people as 99% of the population.

Only they are not afraid of the opinions of others, they do not pay attention to remarks addressed to them. They are firmly convinced that no one except themselves will take care of the beauty and longevity of their body. And no one will convince such people that taking care of health is the most important thing in life, after taking care of spirituality, of course. After all, it’s not for me to explain to you that most diseases are our own fault, and we could get rid of them if it weren’t for the lifestyle that we choose for ourselves.

Well, no one can force you but yourself. But the benefit, which is inevitable, may go to someone else. And in the future you shouldn’t complain about fate: why am I so fat. Or: why am I so sick. Fat because he's sick. And he's sick because he's fat.

The benefits of running

Therefore, there is only one way out: take care of your body and health, which, as a result, are one and the same.

And since running is:

an effective way to improve metabolism;
promotes fat burning;
lifts the mood;
prolongs youth and life;
improves stress resistance in the work environment;
increases endurance of all muscle groups;

develops the respiratory system;
a productive method of creating muscle definition in the legs;
strengthens the tone of the heart muscle;
normalizes blood pressure;
promotes the overall health of the circulatory system, internal organs and tissues... then this is one of the most productive ways to lose excess fat and become a healthy person again.